The peanut or peanut is one of the most recognized nuts, due to its wide use and exploitation. It is an edible seed and an important source of protein and healthy fatty acids, as well as vegetable oil.
In the following article we will delve into what peanuts are, their ten incredible scientifically proven benefits, and their nutritional properties.
What is peanut?
The peanut is a legume, family of beans and its scientific name is Arachis hypogaea. They are fruits of pods, where their seeds are consumed and have high recognition and application at a gastronomic level.
It is recognized as a dry fruit and according to studies carried out on its origin, it has been determined that it is a hybrid between two species from human collection and migration. (1)
Note: It is a highly nutritious fruit with concentrations of proteins and fats similar to those of meat, which is why they are usually highly recommended for vegetarians.
On the other hand, peanuts are an oilseed that is quite versatile in its applications, which is why it is easily accessible and in wide demand. It is a natural antioxidant and rich in phytosterols, so in addition to being nutritious, it confers a large number of benefits to the body.
What are the benefits of peanuts?
As we mentioned before, peanuts confer an important list of benefits to the body of their consumers. They will be mentioned and described below for their recognition and use:
1. Reduces the risk of cardiovascular disorders
Peanut is a dry fruit that takes great care of the health of the cardiovascular system. This is because most of its fats are monounsaturated and it has a large amount of antioxidants, which reduces cell oxidation and reduces the risk of certain diseases.
To highlight: The specialist Ramón Pérez carried out a study on the consumption of peanuts and the reduction of the risk of acute myocardial infarction , obtaining a reduction of up to seven times, also including the cerebral vascular event (CVD). (two)
2. Regulates blood sugar levels
The high magnesium content and its unsaturated fats are components that benefit and take care of the body’s ability to regulate insulin. Magnesium is responsible for maintaining stable blood sugar levels, in addition to being characterized by having a low glycemic index.
A research article published in the British Journal of Nutrition mentions that peanuts not only help control blood sugar levels, but also control insulin spikes caused by other higher glycemic index foods. (3)
Note: The glycemic index of peanuts is 1, which means that when digested it does not release any type of sugar into the bloodstream. (4)
3. Increases good cholesterol
The contribution of omega 3 and omega 6, in addition to their unsaturated fats, have a beneficial influence on the consumer’s body, significantly reducing LDL cholesterol levels and increasing the synthesis or maintaining HDL cholesterol values.
4. Fights anemia
We know that anemia is a condition or disorder where there is a lack of red blood cells or the presence of dysfunctional blood cells. It usually happens due to an iron deficiency in the body, so peanut consumption and its contribution of 2.1mg per 100 grams greatly reduces the risk of suffering from anemia or benefits a speedy recovery. (5)
5. Strengthens muscles
As we mentioned initially, peanuts are an important source of protein, which mainly during the growth and development of the organism enhances and guarantees correct functionality . It also allows the repair of muscles, organs, bones and tissues. (6)
6. Contributes to weight loss
Due to all the previously mentioned nutritional properties, monounsaturated fats, low glycemic index, caloric intake, among others, it is easy to conclude that peanuts are an ally in the goal of losing weight.
To highlight: It also reduces anxiety, provides energy, promotes the oxidation of body fat and provides a significant amount of fiber that benefits intestinal transit and bowel movements. (7)
7. Power physical energy
Peanuts are one of the most important sources of healthy energy, being processed and stored as chemical energy and kinetic energy. Its caloric intake is dense, so its portion is higher than that of other fruits.
8. Promotes pregnancy
The list of previously mentioned benefits demonstrates the importance of this nut in our diet, so its consumption during pregnancy will allow the correct development of muscle tissue, organs and bones , in addition to taking care of the risk of developing diabetes during pregnancy. and control cholesterol levels in the body.
9. Reduces stress and improves mood
Nuts are recognized for their ability to reduce premenstrual syndrome, fatigue, reduce stress and improve mood. Folic acid, antioxidants and phytosterols are responsible, in addition to increasing the body’s defenses and producing satiety , which reduces stress in individuals. (8)
10. Promotes skin health
Due to the high content of vitamin E that peanuts provide to our body, the influence it has on the health, lighting and texture of our skin can be seen.
Note: In addition to this, antioxidants reduce the oxidation of biological cells , essential amino acids and phosphorus also influence the prevention of disease development in this large organ.
Peanut properties
Peanuts have a wide variety of biological molecules, which are provided through their nutritional value. We mention below the main biological molecules responsible for the properties of this incredible food:
1. Vitamins
Peanuts have a large supply of vitamins , especially if eaten raw. Contains vitamin A, B3, B9, E.
To highlight: It also contains biotin, niacin, riboflavin and thiamin, being considered by the World Health Organization (WHO) a highly recommended food for a healthy diet.
2. Minerals
On the mineral side, other essential micronutrients for the correct functioning and development of the organism, magnesium, phosphorus, nickel, potassium, copper, iron and calcium stand out. It is also rich in antioxidants and phytochemicals.
3. Other compounds
Peanuts, as we mentioned throughout the article, contain proteins and fibers as the most important biological macromolecules. It provides high-density calories, carbohydrates, and fats that are characterized by being very healthy.
How should peanuts be eaten?
It is preferable to consume peanuts fresh, since it maintains its nutritional contributions with higher quality, especially resveratrol, vitamins and minerals . However, if the consumer prefers it roasted, it is advisable to do it at home with controlled temperatures to prevent the denaturation of components, with a medium temperature and a maximum of ten minutes.
Tip: Peanuts can also be added to different preparations such as desserts and salads , not to mention that you can prepare peanut butter which can be spread on breads and cookies, or mixed into cake batters.
Key Findings
- The peanut, also known as peanut, is a legume with a lot of recognition at a gastronomic and nutritional level.
- It is high in vitamins, minerals, healthy fats, and protein.
- It even comes to be compared to the contribution of meats, especially for individuals with vegan diets.
- It has a glycemic index equal to 1, which means that it does not contribute sugars in the blood and does not require insulin production.
- It promotes cardiovascular health and reduces or controls cholesterol levels in the blood. Helps with blood pressure, anemia and promotes skin health.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.